Who can just eat a plain toast for breakfast or dinner even if on diet? Of course not me nor either you, I guess! I usually dress up my toast with some kind of spread taking into consideration the quantity and the quality I am using.

Which spreads you use? How much?

These are important questions to see how many calories and how nutritious your food might be.

Cream cheese: You might think of cream cheese as a good daily dairy serving for your breakfast.

Did you know that cream cheese contains much more fat than calcium? If you like it, go for the light one instead. 1 tablespoon: Regular: 50 calories, 5 g of fat, 12 mg of calcium

Light: 30 calories, 3 g of fat, 12 mg of calcium Labne: I love Labne in the morning with some zaatar, lettuce and olives. It is a good option to start your day with, while getting the vitamin D and Calcium dose. One tablespoon of low-fat Labne has 90 calories.

Nutella: Nutella is marketed as a healthy breakfast choice for children, of course it contains more than 5o hazelnuts per jar, but they didn’t tell you that it contains much more sugar and fat than hazelnuts. It is fine to enjoy Nutella once in a while but don’t think about it as a healthy breakfast. One tablespoon contain 100 calories and 6 g of fat.

Peanut butter: It provides carbohydrates, proteins and monounsaturated fatty acids (good fat) which lowers LDL (bad cholesterol), and increases HDL (good cholesterol). Peanut butter also contains vitamin E and magnesium. So peanut butter is a healthy option but eat it in moderation. Even though its fat is considered good for the heart, it is still considered as fat and fat has calories 1/2 1 tablespoon contains 95 calories 8 g of fat.

Jam: Jam can be a refreshing sweet breakfast, but don’t take it as a fruit substitute. Jam contains a lot of sugar, mainly glucose, not fructose that we find in fruits. 1 tablespoon contains 50 calories and 0 g fat 6- Honey: I recommend having the natural organic one, especially during the flu season. 60 calories 0 g protein.

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